Ready or not, the holidays are here! And while this season brings all things merry, bright, and undeniably delicious, it’s not all easy on your blood sugar (we’re looking at you, festive cocktails and endless gingerbread cookies). But here’s the good news: You don’t have to miss out on the magic to stay healthy. As a nutrition consultant, I’ve helped hundreds of clients navigate this time of year without feeling exhausted or deprived. Let’s dive into my favorite smart blood sugar tips for a balanced holiday season. Greetings, enjoy the holidays. while keeping your body happy.
The Basics of Blood Sugar (and Why It’s Important)
Blood sugar, or glucose, is the sugar in the bloodstream that fuels the body and brain. Every carbohydrate you eat (from fruit to bread and cookies) is broken down into glucose. And we need this glucose to fuel everything from brushing our teeth to lifting weights and keeping our energy constant. But when our blood sugar goes up and down (thanks to indulgent treats or too many refined carbohydrates), we feel exhausted, confused, or irritable. And of course, all of those things make enjoying the holidays that much more difficult.
Blood sugar = The amount of sugar (glucose) in the blood at any given time.
Morning rituals that set the tone
Let’s start in the morning. After all, how you start your day sets the tone for your blood sugar level. These simple morning rituals are my favorite methods for keeping glucose stable.
1. Eat a real breakfast
one of the better What you can do for your blood sugar (and your mood) is to start your day with a balanced meal. Skipping breakfast (or grabbing a bagel on the go) increases cortisol. And this increases cravings and subsequent energy crashes. Instead, try to consume at least 20 grams of protein. Whip up a batch of creamy pumpkin pie with overnight oats to go with scrambled eggs, enjoy a bowl of Greek yogurt with chia seeds and homemade granola, or whip up a smoothie made with protein powder and tahini.
Do you travel in the morning? Pack some protein-rich snacks. Think protein bar, beef jerky, roasted chickpeas, etc. That way, you won’t be at the mercy of airport food.
2. Hydrate before coffee
It’s easy to wake up and go straight to caffeine, but hydration helps regulate energy and promotes digestion first thing in the morning. Drink a full glass of water (with electrolytes) before your latte. Research shows that it’s a small habit that makes a big difference.
3. Move (even briefly)
A short morning walk or a few minutes of mobility helps your body use glucose more efficiently and stabilizes your energy for the next day. Think of it as kick-starting your metabolism before things get busy.
How to prepare your meals
Once the day begins, balanced meals are key. Instead of counting calories, focus on the plate composition. What that looks like in practice:
- Fill half your plate with vegetables (the more, the more maria!)
- Add a fist-sized serving of protein (over 20 grams of protein)
- Include 1-2 sources of healthy fats
- Enjoy moderate servings of whole-grain carbohydrates such as quinoa, sweet potatoes, or fruit (1/2-1 cup)
Fiber slows digestion and keeps blood sugar stable, while combining carbohydrates with protein or fat prevents rapid spikes and drops. This plate method helps you feel satisfied, even when holiday meals are tastier than usual, and allows you to more easily enjoy the foods you like without feeling guilty.
A Visual Guide: Your Thanksgiving Plate
To make these tips even easier, imagine your plate divided into simple sections. Half of it is packed with vegetables (roasted Brussels sprouts, green beans, or a simple salad) that automatically add fiber and micronutrients. A quarter is protein, like turkey, ham, or a vegetarian option with lentils or beans! The remaining quarter can include healthy fats, which yes, can be sauce or butter for vegetables. Whole-grain carbohydrates (roasted mashed sweet potatoes, stuffing, or a small slice of pie) combine with protein and fat to slow digestion and keep blood sugar stable.
This approach allows you to enjoy all the classic flavors of Thanksgiving while keeping your energy steady and avoiding the post-meal crash that can leave you sluggish.
Enjoy delights without guilt
Of course, the holidays are a time for treats and celebrations. You don’t need to skip desserts or cocktails to maintain balance. Eating sweets (soon after) a meal buffers blood sugar spikes, while experimenting with low-glycemic swaps, such as almond flour or allulose, can reduce the impact on glucose. For drinks, low-sugar options, such as dry wine, tequila and soda, or a splash of vodka, prevent alcohol from causing unnecessary blood sugar changes. And don’t forget to hydrate! Alternating with water or sparkling mineral water keeps you hydrated and supports constant energy.
Movement and mentality
Movement and mentality are likewise important. Even a short walk after meals, a few minutes of light housework (unavoidable if you have guests!) or dancing in the kitchen helps your muscles absorb glucose and keeps energy levels stable. Monitoring hunger and satiety cues before eating encourages conscious, intuitive decision making. This season is not about restricting or “burning off” foods; It’s about enjoying what you love while maintaining balance and energy for the days ahead.
Keep it simple and cheerful
As a nutrition consultant, I’ve seen, year after year, how powerful small, consistent habits can be. You don’t need to overhaul your diet or skip what makes the holidays special. Just start with one or two things that seem doable to you: a protein-rich breakfast, a walk after dinner, or adding vegetables to your table. These holiday wellness tips aren’t about deprivation. It’s about having peace of mind. So whether you’re traveling, hosting, or learning how to take care of your blood sugar for the first time, remember this: You can savor the season. and Feel the best you can while doing it.
Edie Horstman
Edie is the founder of nutritional coaching company Wellness with Edie. With her expertise and experience, she specializes in women’s health, including fertility, hormonal balance, and postpartum wellness.
This post was last updated on November 21, 2025 to include new insights.
